Skills: For 12 minutes rotate between
tabata beat swing
tabata swing to L/knees to elbow
tabata toes to bar
Coach’s note: do not do a full set of tabata of beat swing, then move on to next, instead perform a beat swing, then swing to L then toes to bar, then start back at beat swing.
Stength: 10-8-6-4-2 Shoulder Press + Strict Press
Work to a heavy weight, but not a 2RM
WOD: 5 rounds for time of:
400-m run
15 hang squat clean and jerks
9 pull-ups
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
